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Sweet potato vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and kiwi

  • Sweet potato is higher in vitamin A, vitamin B5, vitamin B6, and manganese, yet kiwi is higher in vitamin C, vitamin K, and vitamin E.
  • Sweet potato covers your daily vitamin A needs 282% more than kiwi.
  • Sweet potato contains 4 times more vitamin B5 than kiwi. While sweet potato contains 0.8mg of vitamin B5, kiwi contains only 0.183mg.
  • The amount of sugar in sweet potato is lower.
  • The glycemic index of kiwi is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Kiwifruit, green, raw.

Infographic

Sweet potato vs Kiwi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more IronIron +96.8%
Contains more CopperCopper +16.2%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +163.3%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +13.3%
Contains less SodiumSodium -94.5%
~equal in Potassium ~312mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Kiwi
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +17625%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +337.2%
Contains more Vitamin B6Vitamin B6 +231.7%
Contains more CholineCholine +57.7%
Contains more Vitamin CVitamin C +3762.5%
Contains more Vitamin EVitamin E +461.5%
Contains more Vitamin KVitamin K +2138.9%
Contains more FolateFolate +127.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +37.7%
Contains more CarbsCarbs +37.2%
Contains more OtherOther +60.7%
Contains more FatsFats +940%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Mono. FatMonounsaturated fat +4600%
Contains more Poly. FatPolyunsaturated fat +1950%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1580%
Contains more GlucoseGlucose +328.1%
Contains more FructoseFructose +521.4%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Kiwi
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Kiwi DV% diff.
Vitamin C 2.4mg 92.7mg 100%
Vitamin A 709µg 4µg 78%
Vitamin K 1.8µg 40.3µg 32%
Vitamin B5 0.8mg 0.183mg 12%
Vitamin B6 0.209mg 0.063mg 11%
Vitamin E 0.26mg 1.46mg 8%
Manganese 0.258mg 0.098mg 7%
Fructose 0.7g 4.35g 5%
Starch 12.65g 0g 5%
Folate 11µg 25µg 4%
Vitamin B1 0.078mg 0.027mg 4%
Iron 0.61mg 0.31mg 4%
Vitamin B2 0.061mg 0.025mg 3%
Polyunsaturated fat 0.014g 0.287g 2%
Phosphorus 47mg 34mg 2%
Sodium 55mg 3mg 2%
Magnesium 25mg 17mg 2%
Carbs 20.12g 14.66g 2%
Copper 0.151mg 0.13mg 2%
Calories 86kcal 61kcal 1%
Fats 0.05g 0.52g 1%
Zinc 0.3mg 0.14mg 1%
Potassium 337mg 312mg 1%
Choline 12.3mg 7.8mg 1%
Selenium 0.6µg 0.2µg 1%
Protein 1.57g 1.14g 1%
Vitamin B3 0.557mg 0.341mg 1%
Net carbs 17.12g 11.66g N/A
Calcium 30mg 34mg 0%
Sugar 4.18g 8.99g N/A
Fiber 3g 3g 0%
Saturated fat 0.018g 0.029g 0%
Monounsaturated fat 0.001g 0.047g 0%
Tryptophan 0.031mg 0.015mg 0%
Threonine 0.083mg 0.047mg 0%
Isoleucine 0.055mg 0.051mg 0%
Leucine 0.092mg 0.066mg 0%
Lysine 0.066mg 0.061mg 0%
Methionine 0.029mg 0.024mg 0%
Phenylalanine 0.089mg 0.044mg 0%
Valine 0.086mg 0.057mg 0%
Histidine 0.031mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Sweet potato
39%
Kiwi
Minerals Daily Need Coverage Score
20%
Sweet potato
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 4.81g)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.011g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.